The link between diet and menopausal symptoms is rooted in biochemistry. The food we eat contains nutrients that can interact with our hormonal system and modulate some of the challenging aspects of menopause. For example, certain foods, like soy, have compounds known as phytoestrogens, which can mimic the effects of the hormone estrogen. Moreover, omega-3 fatty acids have been linked to mood stabilization.
In this article, we will discuss dietary interventions such as vegan, Mediterranean, or high fiber/low sugar diets that can help women during menopause.
Combating hot flashes with a vegan diet
A recent study found that a strict plant-based diet, with minimal oils and daily soybeans (86 grams), reduced the number and intensity of hot flashes in postmenopausal women with moderate-to-severe hot flashes. Remarkably, 88% of women on this diet had fewer moderate-to-severe hot flashes and for nearly 60% of them, the hot flashes stopped completely. Also, the lower the fat intake and the higher the carbohydrates and fiber intake of the participating women, the fewer severe hot flashes they experienced.
This diet also helped with weight loss and improved physical and sexual symptoms. A possible explanation for these positive results might be that this kind of diet has lots of fiber, less fat and promotes good gut bacteria.
Another important finding was the link between weight loss on the plant-based, low-fat diet and less frequent hot flashes and night sweats. Indeed, as women often gain weight as they age, losing weight or not gaining extra weight might help reduce these symptoms. Especially since high body weight is associated with more intense hot flashes.
The Women’s Health Initiative, a large study with over 17,000 women, found that women who lost weight on a low-fat diet with a lot of fruits, vegetables and whole grains had significantly fewer hot flashes or night sweats.
High fiber, low sugar diet can influence menopausal sleep
Sleep problems are common during menopause and can be caused by hormonal changes, emotional issues like depression and anxiety, or physical issues like obesity or sleep apnea. Diet can play a role in managing these sleep disturbances, especially by addressing weight issues.
Certain foods, such as soy, fish, whole grains, fruits, and vegetables, can also help reduce menopause symptoms like depression and hot flashes, which, in turn, can improve sleep.
A large literature review showed that eating a well-balanced diet can help with sleep issues during menopause. Many studies suggest that food with a lot of fiber and low sugar can reduce depression risk and help with losing weight. This is important since having too much belly fat can cause sleep problems because it releases substances that affect sleep.
Eating more omega-3 rich fish like salmon and sardines can help reduce feelings of depression and anxiety and thereby improve sleep quality. Similarly, foods like turkey, chicken, certain fish, dairy products, nuts, seeds, beans, and eggs contain an amino acid called tryptophan, which may improve sleep as well.
The Mediterranean diet is nutritious and offers potential benefits for menopausal women.
The Mediterranean diet is primarily made up of plant-based foods like vegetables, fruits, legumes, nuts, and whole grains, with extra-virgin olive oil as the main fat source. It also includes moderate amounts of dairy (cheese and yogurt), eggs and fish, plus occasional consumption of meat like poultry and a glass of wine.
Many studies showed that the Mediterranean diet offers both immediate and long-term health benefits for menopausal women. The European Menopause and Andropause Society (EMAS) examined how this food regimen affects the health of menopausal women, based on results from several clinical studies. They found that short-term benefits of the diet are fewer hot flashes and night sweats, better heart health, improved mood, and less symptoms of depression.
In terms of long-term benefits, the Mediterranean diet can reduce the risk of heart diseases, maintain strong bones, slow down cognitive decline and increase overall lifespan. Research further indicate that following the Mediterranean diet can help reduce weight and waist size in postmenopausal women and may decrease breast cancer risk.
Looking at the main components characterizing this diet, a recent study showed that legumes were linked to less intensive menopausal symptoms. In addition, extra virgin olive oil consumption was associated with less psychological symptoms, in particular depressive mood.
Diet can have a huge impact on an individual’s well-being. In the context of menopause, women can strongly benefit from a healthy diet. Simple dietary changes can reduce the symptom burden and thereby enhance a woman’s quality of life.
